Ridge Laps and The Law of Specificity

I had my spring training plan all laid out. After an off-season of strength training and skiing, I had begun to slowly add some running mileage back to the routine. The Run to the Pub was 9 weeks away. Plenty of time…

Then a friend asked me to be on her team for King & Queen of the Ridge, an annual Bridger Bowl event in which you see how many “Ridge Laps” you can do in a meager five hours. A ridge lap involves a nearly 500 foot vertical bootpack from the top of the Bridger ski lift up to the top of the ridgeline, and then you ski back down. Sounds fun right?

This is one of those events that I’ve heard of, and in the back of my mind thought, “Hmm, I wonder how I’d do in that? Maybe I’ll try that out someday.” It reminds me of a time in my younger life when I thought I’d really like to skydive. And then I got an opportunity to go skydiving, and it got real, and I thought—do I really want to skydive? Maybe I’ll just save that for later. (I’ve yet to go skydiving.)

Last year, the same friend asked me to be on her team, but I had a race the same day as the event. A fine and good excuse. This year, I had no excuses, and I agreed to join her team before I could think the better of it. This left me two-and-a-half weeks to prepare. No problem right? [Insert “freaking out” emoji]

So I’ve hurriedly modified my training for the past couple of weeks, and I’ve done some very specific training to prepare for the event. The most specific training I could do is to actually hike the ridge and ski down, which, luckily, I’ve been able to do a few times. But since I’m not to the point in my life where I can go ski everyday, I also have to supplement with other types of exercise.

The first sport-specific workout I did in preparation for this event, was hauling sandbags up and down a stairwell in the MSU Fitness Center. I did 10-minute intervals of stairs, while practicing different carries: front, suitcase, on the shoulder, under the arms, and overhead. Then I would do a one-minute ski drill followed by a three minute rest. I structured the workout to mimic the event itself: a long hike under load, a short ski run, and short break in between.

Then this weekend, in my garage, I did loaded step-ups on a box, except this time I wore my ski boots. Who needs ankle weights when you can just slap on a clunky pair of ski boots? Again, the theme is to mimic my movement and feel as closely as possible to the real thing.

The reality is, I’m not going to gain that much physical or cardiovascular fitness in two weeks. However, two weeks is enough time to have an effect on my neuromuscular system, the connection between brain and body—how the body moves and how the nervous system recruits and fires muscles. This in turn can lend a little mental edge and the confidence of knowing I have had a bit of focused practice for the event. If the training is challenging and specific, the actual event seems much easier mentally.

All of this has to do with what exercise scientists refer to as the Law of Specificity, Specificity Principle, or SAID Principle (Specific Adaptations to Imposed Demands). This principle states that the body will make specific physical adaptations depending on the type of stress, or demand, placed upon it from physical activity. In other words, you get what you train for. This holds true for general adaptations like greater strength or cardiovascular fitness, and very specific adaptations like the ability to hit a golf ball, serve a tennis ball, or ski moguls.

What makes this concept important for us? Well, let’s start with the assumption that most of us aren’t professional athletes, and don’t have professional coaches figuring everything out for us. But that doesn’t mean we don’t have goals. There are still reasons why we exercise (or there should be). Let’s also assume that we don’t have all the time in the world to exercise. Between work, social and family life, and the rest of life’s responsibilities, most of us have a limited window of time to exercise, so those precious minutes need to count.

While it’s perfectly fine to squeeze in a short bout of exercise just to get us moving and make us feel good if that’s all there’s time for, if you have a specific goal such as losing 15 pounds, running a half marathon, or improving your pickleball game, you should spend the majority of your allotted exercise time doing things that will lead to the specific results you desire.

If you need more help, there are always personal trainers and coaches who are excellent at creating programs to fit your specific needs. You can also tune in to next month’s Montana Moves webinar, Sets, Reps, and Such, which will get into the SAID principle as it relates to resistance training.

But in general, if you want to be a better swimmer, spend most of your exercise time in the pool, and when you’re not in the pool, condition and strengthen the muscle groups and movement patterns that help you swim. If you want to lose weight, choose more intense exercise that burns a ton of calories, and promotes lean muscle development. If you want to be a better downhill skier, strengthen and condition your lower body, core, and do sport specific drills. Then hit the ski hill as much as you can! Or if you want to do King and Queen of the Ridge, hike the ridge, and when you can’t hike the ridge, carry sandbags up stairs, or do step-ups in ski boots. And if possible, do it longer than 2 weeks.

3 thoughts on “Ridge Laps and The Law of Specificity”

Thank you, Neal, for sharing your training knowledge (and creativity) through your own personal experiences. I love how you bring us in; you are creating a great sense of community. Good luck this weekend!

Thanks for the reminder of working out with a plan and a goal. I wanted to add that as I am getting older (56) I am finding it is even more important to exercise regularly to be able to avoid injury while participating in the activities I used to be able to do AS my exercise. Regular exercise and conditioning ensures that I can play tennis, cross country ski and enjoy activities that requires flexibility, lateral movements and quick starting and stopping.

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I had my first baby…[and] I was really grateful for the help from MUS Wellness and Well Baby to help me through that process. My goal was more wellness (and survival) than any specific weight or fitness level, but I am happy to report that I now weigh less my pre-pregnancy weight. I’m excited to keep the momentum going forward! Happy 2018!